Singapore Physical Activity Guidelines to recommend healthy exercises for all ages

·2-min read
Participants of the Great Eastern Women's IPPT event doing sit-ups.
Singaporeans doing sit-ups. (FILE PHOTO: Great Eastern Women's Run)

SINGAPORE — The Singapore Physical Activity Guidelines (SPAG) was unveiled on Sunday (12 June) to provide Singaporeans of all ages with recommendations on physical activities for the benefit of their health and well-being.

The guidelines are developed by Sport Singapore (SportSG) and the Health Promotion Board (HPB), and are revised from the National Physical Activity Guidelines published in 2011, as well as the National Physical Activity Guidelines for Children and Youth Aged up to 18 Years published in 2013.

With an emphasis on encouraging a variety of physical activities and reducing sedentary behaviour, the guidelines provide Singaporeans with detailed recommendations on the duration, intensity, frequency and type of physical activities.

Singaporeans can gain a better understanding of how much physical activity is required to achieve the desired health benefits and learn the type of exercises suitable for their age groups and lifestyles.

For example, pre-schoolers should aim to achieve the recommendation of at least 180 minutes of physical activity daily through a range of activities including social play and a variety of movements such as running, jumping and throwing to build their fundamental movement skills.

For adults, the guidelines recommend at least 150 to 300 minutes of moderate-intensity aerobic activity per week, and to strengthen muscles, bones and joints through different activities, at moderate or vigorous intensity, at least two days a week.

Recommendations for pregnant and postpartum women, and persons with disabilities (PwD) have also been added to the revised set of guidelines.

INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB
INFOGRAPHIC: SportSG, HPB

Culmination of research studies, new evidence in last decade

SPAG is jointly developed by experts from medical, health promotion, sport and research fields, and is a culmination of intensive review of research studies and new evidence that have emerged in the last decade.

The new guidelines serve to support the nation in improving public health outcomes. They provide benchmarks for stakeholders including healthcare and fitness professionals, as well as policymakers and community leaders who play key roles in creating an ecosystem that supports and enables active living.

SPAG is also developed with the inclusion of practical tips and case studies to educate the community to make informed decisions about their health and wellbeing.

The recommendations in SPAG aims to promote a variety of activities to achieve the five key components for physical activity – aerobic fitness, muscular strength, bone strength, flexibility and balance.

“With the increasing use of digital devices in our daily living, it is important to find ways within our lifestyle routines to move more and break up sedentary time," said Koh Peng Keng, HPB's interim chief executive officer and chief operating officer.

"With recommendations on the type, quantity and intensity of physical activity for different population segments, we encourage all Singaporeans to engage in varied exercises and activities to yield holistic health outcomes."

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